Physical_Activity_Guidelines

Spotlight on Aerobic Activities: A Tried and True Favorite
and Two Increasingly Popular Options
Walking
Walking is an easy physical activity to begin and maintain as part of a physically active lifestyle. It does
not require special skills, facilities, or expensive equipment. Many studies show that walking has health
benefits and a low risk of injury. It can be done year round and in many settings.
Yoga and Tai Chi
Many different forms of yoga exist, and they range in intensity level from more meditative Hatha yoga
to power yoga. For this reason, yoga may include time that would be characterized as light-intensity
physical activity or as moderate-intensity physical activity. Yoga may also be considered both aerobic
and muscle strengthening, depending on the type and the postures practiced.
Tai chi is typically classified as a light-intensity physical activity but may be considered relatively
moderate intensity for some adults. It includes balance activities, and some forms may be considered
muscle strengthening.
High-Intensity Interval Training
High-intensity interval training (HIIT) is a form of interval training that consists of alternating short
periods of maximal-effort exercise with less intense recovery periods. There are no universally accepted
lengths for the maximal-effort period, the recovery period, or the ratio of the two; no universally accepted
number of cycles per session or the entire duration of the session; and no precise relative intensity at
which the maximal-effort component should be performed.
When using relative intensity, people pay attention to how
physical activity affects their heart rate and breathing. As
a rule of thumb, a person doing moderate-intensity aerobic Talk Test
activity can talk, but not sing, during the activity. A person
As a rule of thumb, a person doing
doing vigorous-intensity activity cannot say more than a few moderate-intensity aerobic activity can
words without pausing for a breath.
talk, but not sing, during the activity.
A person doing vigorous-intensity
Older or less fit adults may find that activities in Table 4-1
activity cannot say more than a few
labeled as moderate intensity are experienced as vigorous
words without pausing for a breath.
intensity. These adults will gain health benefits from starting
with activities that would be considered light intensity and, as
they are able, to gradually build up to moderate- or vigorous-intensity activities. In contrast, younger or more
fit adults may experience activities labeled as moderate intensity easy enough that they can sing while doing
them. These adults may need to do more vigorous-intensity activities to gain certain health benefits.
60 Physical Activity Guidelines for Americans